3 rounds as warm-up:
7 pvc passthroughs
7 pvc overhead squats
7 pvc good mornings
:30 relaxed hang from bar
+
Every 2:30 for 15:00 (6 sets):
1 squat clean
1 hang squat clean
1 front squat
*build to tough
+
For time w/9:00 cap:
900m row or ski erg or 1800m bike erg
60 wall balls
30 pull-ups
+
5:00-10:00 coach-led mobility